Healthmates Newsletter October 2023

Fund-raisingclasses

SAVE THE DATE - TIME TO CELEBRATE plenty more

Awordfromthemanager

This year is on the home stretch so it means our Christmas Party is not far away! Set aside Friday 1 Dec for a fun night with quality food, good company and plenty of dancing This year will also be a huge night of celebrations as we announce the winners of our 2023 Weight Loss Challenge We can’t wait to share the results and celebrate the achievements

NEW GOODIES FOR THE GYM FLOOR: Two new Body Bikes are on the way, replacing the Skillbikes in our functional zone They provide feedback to measure all your favourite cycling metrics, but best of all can be easily incorporated into Per4mance classes for some serious short bouts of intense cycling. We have also added an Aquabag to the mix in this space. If you ’ re looking to change up your workouts, why not give our Per4mance Boxing classes a go? For $8 (30mins) or $12 (45mins) you get a dynamic workout, lead by qualified coaches to make sure you get maximum bang for your buck. Other class styles also available. Enquire about your free trial at reception.

FUND-RAISING: This October we will be focusing our fund raising on Canteen Australia. Canteen is an Australian not-for-profit organisation that provides free and tailored support to young people aged 12-25 who are impacted by cancer. Whether they are dealing with their own diagnosis, a close family member’s cancer or the death of a loved one, Canteen is there to help.

Get behind this great cause by partaking in our charity Double UP Cycle and Hoedown classes You can also purchase a bandana or drop your coins in our charity tin at reception

TIME-HOLD CHANGES: After a lengthy research period, we are excited to announce an upgrade to our member management software. Over the coming months we will be letting you know about changes that may affect you, plus new features to help you manage your membership as well.

The first known change will be the method we use to process time-holds (for those on direct debit memberships). The two week blocks, with no maximum duration will remain, however the time-hold fees will be required upfront prior to processing your request. This means you will no longer be charged while you ’ re away. We are in the process of transitioning this feature, so please be prepared to pay upfront, either in person or via our app, next time you place your membership on timehold (eg $6 for 2 weeks). If you have any queries regarding this change please see us at reception.

Enjoy

Christina; Executive Manager - Health & Fitness

FRIDAY 1 DECEMBER

Ticket available from 8 November

GroupExUpdate GroupExUpdate

Thank you to everyone who completed our Group Ex survey last month. We received 304 completed surveys; your feedback and responses will assist us with our decision- making and plans for the future. A snap-shot of the results will be shared once collated.

WINNERS: Congratulations to our lucky draw winners who took home these prizes for completing our survey:

Becky P ($50 Visa gift card)

Julie R ($25 RWC gift card)

PER4MANCE CLASSES: Survey feedback tells us that quite a few of your didn’t realise we were running Per4mance classes on the main floor. There also seemed to be confusion over these classes versus our studio classes. The main difference is that Per4mance classes are strictly limited to small groups, so you are guaranteed personalised attention and correction from a coach, without the cost of a personal trainer. We wanted to make this style of training more accessible to more members. Unlike Small Group Personal Training, you can attend these classes whenever you like as you ’ re not locked into a 4 or 8 week program. The other benefit is the range of equipment that we can include in these classes. You have to try one to experience the difference, especially if you want to see a real change in your fitness and strength Simply book in via our app to participate and remember your first class is free (the app knows not to charge you)

CHARITY CLASSES: Due to popular demand we ’ re running two themed charity classes this month. Double Up Cycling Challenge - Sun 22/10 at 8am (1.5hrs)

Hoedown - Thu 26/10 9:15am & 5pm (2hrs each).

Both classes are just $5 to participate with all money raised going to Canteen Australia. This charity does amazing work for youth affected by cancer, so help us get behind this great cause.

See the next page for full details

See you in a class soon,

Carissa; Assistant Manager

OVER15 COVER15 CLASSES LASSES PER WPER WEEK EEK

SUNDAY 22ND OCTOBER 2023

GetsetfortheultimateCycleclass! Endure45minsofcontinuousfastpacedcyclingplus 45minsofsolidclimbing.Yes,yourlegsandheartare goingtoloveit,butbestofallit'sforcharity.

Time: 8amto9.30am

Cost: $5

Charity: CanteenAustralia

Book: ViaHealthMatesapp

Blueberry&ChiaOvernightOats Blueberry&ChiaOvernightOats

LET’S MAKE THIS

Mix the base ingredients: In a bowl or a jar, combine rolled oats, chia seeds, almond milk, Greek yogurt, honey or maple syrup (if using), and vanilla extract Stir well to ensure the ingredients are evenly combined

Add blueberries: Gently fold in the fresh blueberries, ensuring they are distributed evenly throughout the mixture

Refrigerate overnight: Cover the bowl or jar and refrigerate the mixture overnight or for at least 4-6 hours This allows the oats and chia seeds to absorb the liquid and thicken

INGREDIENTS (serves 1)

1/2 cup rolled oats

1 tablespoon chia seeds

1/2 cup unsweetened almond milk (or any milk of your choice)

1/2 cup plain Greek yogurt

1 tablespoon honey or maple syrup (optional, for sweetness)

1/2 teaspoon vanilla extract

1/2 cup fresh blueberries

1 tablespoon sliced almonds or your choice of nuts, other berries or sliced banana for topping

Melbourne Cup

- TUESDAY 7 NOVEMBER -

$2 sweeps available

Stir and serve: In the morning, give the mixture a good stir to combine all the ingredients If the mixture is too thick, you can add a little more milk to achieve your desired consistency

Top and enjoy: Top the overnight oats with sliced almonds and any other desired toppings, such as sliced bananas, shredded coconut, or more blueberries

Feel free to customize this recipe to your liking by adjusting the sweetness, using different fruits or toppings, or experimenting with various types of milk or yogurt Enjoy your healthy and satisfying breakfast!

time-hold changes

WHEN PLACING YOUR MEMBERSHIP ON TIMEHOLD, APPLICABLE FEES NOW REQUIRED UPFRONT.

EG 2 WEEKS = $6

YOU WILL NOT BE CHARGED FORTNIGHTLY FEES FOR THE DURATION YOU ARE AWAY.

EG: 2 WEEK TIME-HOLD = NO CHARGE FOR A FORTNIGHT

Shoes required at all times while ON GYM FLOOR

“Precaution is better than cure ”

“Precaution is better than cure ”

AskthePhysio-NeckPain& AskthePhysio-NeckPain& Posture Posture

The head being too far forwards in comparison to the shoulders puts additional stress on the spine. Think of your average office worker - sitting down most of the day staring at a screen By the end of the day, their core muscles have all but given up and they begin slouching towards their screen.

Why does this matter?

If poor posture is not corrected, the excess strain affects the joints in your spine. Over time they become increasingly stiff and potentially lead to pain due to the pressure put on the surrounding nerves Muscles around the neck and shoulders also become tight and prevent your neck from resting in the correct position This gives rise to the “hunched over ” posture.

What can help?

A workspace with a proper ergonomic setup can relieve your body from the aches and pains of daily office work. In general you should sit with your feet flat on the floor, with elbows around a 90 degree angle and back rest supporting the arch of your lower back Equipment that you use frequently such as your mouse and keyboard should be within arms reach The top of your computer monitor should also be adjusted so it lines up with your eyes (with your neck relatively relaxed)

What can be done about it?

A forward head posture can be corrected depending on what the underlying problem is Whether the issue is stiffness in the spine, or tight and shortened muscles of the neck and shoulders

Exercises to address tight or weak shoulders – including stretching the pecs and posterior shoulder capsule are helpful both in the gym and outside of it Directed upper back exercises such as rows and face pulls can be highly beneficial If you aren’t sure – ask your trainer to show you!

If further evaluation is required, a physiotherapist can help to identify where the issue is stemming from and give you a specific treatment plan to address it.

All Health Mates members get a free initial assessment and ongoing 10% discount on appointments with 360 Physio

Josh Physiotherapist, 360 Physio Revesby

To arrange your FREE injury assessment see us at Health Mates reception

To book an appointment with 360 Physio Revesby: phone 9774 2530

REMEMBER ALL HEALTHMATES MEMBERS RECEIVE A FREE INJURY ASSESSMENTAT 360 PHYSIO – REVESBY

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7

Melbourne Cup - sweeps available here

Christmas Party / Weight Loss Challenge Awards Tickets available

TothankourLegendMembersfortheirlongtermloyaltytheyhave beenawardedwithHealthyRewardspointsthatareredeemablefor HealthMatesproductsandservices

SELFENHANCEMENT: SELFENHANCEMENT:

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